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Old 08-08-2013, 02:01 PM   #1
ruelisla
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Default My 6x6 Powerbuilding Program To Gain Strength and Muscle Mass

Hello Iron Buddies,

I just want to share with you my program to gain strength and size. Before that I just want to introduce myself, my name Is Ruel Isla and I am in to powerbuilding for 14 yrs now. I started lifting weights when i was 18 yrs old. I am an ectomorph and a really hard gainer. I love bodybuilding since i was a child. Since I started lifting weights I really want to be Huge not just big but huge. But the problem is I cannot gain weight.

Ive been in a lot of different Gym in our place but when I met a russian Guy who introduce me to powerlifting and teach me the right nutrition I started gaining strentgh and size. after that I started to love powerlifting and started competing in power lifting and guees what, my coach is the russian guy. I was trained and still training raw powerlifting and bodybuilding up to now.

Here is my one of my many programs that i love to do.

3 day workout

Day1

*Squat 6 x 6
leg press 3 x 6
Leg Curl 3 x 10
Calves 6x15

Must use all your strength and intensity in this workout that's why this day is only leg day.

Day2
*bench press 6x6
neck press 3x10
Dips 3x10

*Behind the neck press 6x6
bent over lat raise 3x15

Closegrip bench press 6x6
french press 3x10

Day3
*Deadlift 6x6
bent over BB row 3x6
Lat pull down 3x10

Barbell curl 3x10
dumbel alernate curl 3x10
dumbel concentrate 2x10


Note: what I do is,all the workout that i put an * are my basic workout for strength. I increase 10 lbs for deadlift and squat and 5lbs on bench every next workout day until I reach my 1 rep max. After i reach my one rep max to failure. I decreases the weights of 20% to 30% of my 1rm.


Thanks for the opportunity to share with you my Powerbuilding workout.

Until next time.

Your Iron Brother,

Ruel
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Old 08-08-2013, 02:03 PM   #2
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Thanks for sharing, Ruel. It sounds like you have a lot of good experience.
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Old 08-08-2013, 02:06 PM   #3
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Welcome to the forum. Looking forward to seeing some great progress.
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Old 08-08-2013, 02:11 PM   #4
ruelisla
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Join Date: Aug 2013
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ruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good posts
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Quote:
Originally Posted by jiorio95 View Post
Thanks for sharing, Ruel. It sounds like you have a lot of good experience.
Thanks jiorio95. if you need any tips or advise you can message me anytime.
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Check the video by clicking here ===> http://tinyurl.com/kromgsv
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Old 08-08-2013, 02:16 PM   #5
ruelisla
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New Brawn
Points: 249, Level: 4 Points: 249, Level: 4 Points: 249, Level: 4
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Join Date: Aug 2013
Posts: 47
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: deadlift
Reputation: 1410
ruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good posts
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Quote:
Originally Posted by BendtheBar View Post
Welcome to the forum. Looking forward to seeing some great progress.
Thanks BendtheBar.
__________________
Free Muscle Building Report Reveals “How to Increase Your Bench Press Fast”

Check the free report by clicking here ===>http://tinyurl.com/mavyeh9

Free Muscle Building Video Reveals “Hardgainers Nutrition & Training Guide To Get Big & Lean In Less Time”

Check the video by clicking here ===> http://tinyurl.com/kromgsv
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Old 09-08-2013, 11:11 AM   #6
BendtheBar
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Join Date: Jul 2009
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Fav Supp: Butter
My Mood: Lurking
Reputation: 2481188
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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How is the training?
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Old 09-10-2013, 10:25 AM   #7
ruelisla
ruelisla
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How to be big and strong
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Points: 249, Level: 4 Points: 249, Level: 4 Points: 249, Level: 4
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Join Date: Aug 2013
Posts: 47
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: deadlift
Reputation: 1410
ruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good posts
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been busy lately, i havent even visit the forum lately.

I havent train for 3 weeks but be back soon.
__________________
Free Muscle Building Report Reveals “How to Increase Your Bench Press Fast”

Check the free report by clicking here ===>http://tinyurl.com/mavyeh9

Free Muscle Building Video Reveals “Hardgainers Nutrition & Training Guide To Get Big & Lean In Less Time”

Check the video by clicking here ===> http://tinyurl.com/kromgsv
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Old 09-11-2013, 07:16 PM   #8
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,360,283, Level: 100 Points: 1,360,283, Level: 100 Points: 1,360,283, Level: 100
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 79,109
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2481188
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Hurry back.
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